Formal Strength

A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

Started from the Iron Ore Heritage Trail (IOHT) trailhead near M-35 x CR-492 intersection. The prescribed workout was the 5 x (4:00 @ 6:50 min/mile + 2:00 recovery) with sufficient W/U and W/D. Added an extra minute to the recovery than usual to be able reach and hold the desired pace for the fast portions.

Ran the fast portions by feel and restraint (6:50, 6:49, 6:50, 6:49 and 6:51 min/mile) and walked the recovery portions. The 10-min W/U and 10+-min W/D were good. Felt smooth and under control during the the fast portions, and felt like I had the energy to go at least two more.

Grateful for the previously unplanned work that brought me to Ishpeming, kindness of my boss who granted a day off on barely any notice and the ability to train on the course. Stopped for photos during W/D. Quite happy with pacing by feel, feeling smooth and needing to hold back. Very pleasant weather. Good run.

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Start: 14:40, 65/66 F, 3 mph ESE, 1.1477 kg/m3, 94%, 1013/967.8 mbar, Overcast clouds, UVI 5; Middle: 15:10, 66/66 F, 3 mph ESE, 1.1448 kg/m3, 93%, 1013/967.4 mbar, Overcast clouds, UVI 5; End: 15:39, 66/66 F, 1 mph SSE, 1.1452 kg/m3, 93%, 1013/967.7 mbar, Overcast clouds, UVI 4; Air quality: 54, PM2.5

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Formal Strength

A Break In da Remote Work Day

Tech Trails w/ Mansur

da First Day of Meteorological Winter

Functional Strength

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